Q&A: Wellness expert warns about sugars, presents 'Food Plan'

Jul. 5, 2013

Karen Wolfe talks about making healthy lifestyle changes, including ridding your diet of most simple carbohydrates, during the 2012 National Wellness Conference at the University of Wisconsin-Stevens Point. / Dan Young/Gannett Central Wisconsin Media

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Karen Wolfe will present for the public at 6 p.m. July 15 at the University of Wisconsin-Stevens Point campus, Room 221, Noel Fine Arts Center at 1800 Portage St. There is no admission fee.

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Wellness coach and author Karen Wolfe participated June 24 in an online chat with 13 For 13 Editor Carrie Hutton to discuss strategies for healthy eating. The chat, focused on healthy eating habits, was live at the websites of Daily Herald Media in Wausau, Daily Tribune Media in Wisconsin Rapids, Marshfield News-Herald Media and Stevens Point Journal Media.

Fllowing are excerpts from the live chat.

Hutton: Karen gave a presentation for our 12 For 12 readers last summer at the National Wellness Conference at the University of Wisconsin-Stevens Point. We are glad to have her back here to help readers locally.

Wolfe: I will be presenting on my new book at a public event on Monday, July 15 at UW-Stevens Point (2013 National Wellness Conference).

Hutton: Karen is really passionate about helping others to eat well. And that means not too much sugar, right, Karen?

Wolfe: It means learning about GOOD CARBS and low glycemic sugars. I actually have 8 steps to optimal health and long term weight loss and the food plan is a big feature of that. Simple steps in the food plan include: reducing white things like rice and pasta, eating lots of vegetables, always eat breakfast (with protein). Fruit juice is one of the worst things you can have first thing in the morning! Spikes blood sugar and sets up sugar cravings all day.

Wolfe: A big feature of my Food Plan is learning a new way to shop and plan for meals and snacks and make this new way a new habit. Take one baby step at a time and come to my presentation on July 15 to be inspired and motivated. It is hard to do this alone. Bring a friend.

Hutton: Sugar is getting more attention in the media. Do you think there's a move toward more whole, non-processed eating in the general population?

Wolfe: Yes I do, Carrie. As the dangers of sugar become are exposed, people are changing behavior.

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I suggest increasing the amount of whole foods and decreasing processed foods as a first step

Reader question: Can you list some low glycemic foods for us?

Wolfe: Low glycemic foods include ... all vegetables (except potatoes and corn), eggs and protein, grains such as quinoa, salad and nuts. Exercise is not enough. Optimal health is 70 percent nutrition and you will feel better with a low glycemic eating plan and get more out of your workouts and recover better

Wolfe: Food cravings are a biochemical imbalance in the body and sugar cravings specifically relate to low serotonin. In my book I discuss how to increase serotonin naturally and reduce sugar cravings. Depression and sugar cravings go hand in hand because of the serotonin factor

Reader: Can you give some hints about raising serotonin naturally?

Wolfe: Raising serotonin factors:

1. Sunlight

2. Foods that have protein and good carbs

3. Friendships

4. Massage

Wolfe: Quinoa Oatmeal is one of the foods I love. I use unsweetened almond milk, cooked quinoa, flax seed and blueberries! YUM!